It’s Raining 4′s and 0′s Around Here!

Happy Thursday everyone…and most importantly HAPPY BIRTHDAY TO MY HUSBAND!!! Keith is 40 today!! (Yes I snagged me an older man! Actually he is bragging that his wife is 28!! haha) But seriously looks at this guy? 40 looks good on him: 

MY HOTTIE!!

Okay truthfully this picture was taken last summer…so he was 39 but still close enough, right? I feel so lucky to be married to this amazing man and I hope he has a fantastic birthday! Tonight I am making a yummy dinner and I ordered him his favorite cake from Baskin Robbins: a mint chocolate chip ice cream cake! He is really excited about that! But we are doing our MAJOR celebrating on Saturday night and it is all a surprise to Keith so I can’t spill the beans now…but I promise details will be forthcoming after the surprise! :) Keith knows we are doing something special on Saturday night (so I haven’t ruined anything by saying so above) he just doesn’t know what! :) 

Happy Birthday, Baby…I love you!  

** regular blogging will resume this afternoon…but I wanted to dedicate this morning solely to Keith!

Body Fat DeCoded

Here it is, everything you wanted to know about body fat! Now how’s that for an attention grabber! haha!  

Body fat measurements and the measuring tape are recognized as  superior methods for measuring “weight loss”.  When one declares that they want to “lose weight”, what they often mean is that they want to lose fat. So after you’ve had your body fat percentage measured, you need to know what that  number really means!

First, your body fat percentage is simply the percentage of fat your body contains.  If you are 150 pounds and 10% fat, it  means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).

A certain amount of fat is essential to bodily functions.  Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body’s energy storage.  The following table describes body fat ranges and their associated categories:

*General Body Fat Percentage Categories

Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus

Knowing your body fat percentage can also help you determine if your weight loss goals are realistic.  Remember, weight loss doesn’t always mean fat loss. For example:

Let’s say you’re a 130 pound woman with 23% body fat, and you goal is to “lose 20 pounds”:

Initial body fat: 130 pounds x 0.23 fat = 30 pounds of body fat

Lean body mass: 130 total pounds - 30 pounds of total fat = 100 pounds lean body mass (bones, organs and all else)

Goal: 130 pounds - 20 pounds = 110 pounds

As you can see, the goal of losing 20 pounds is not realistic or healthy.   At 110 pounds, this woman still requires 100 pounds of lean body mass (bones, organs, etc.), but would only be carrying 10 pounds, or around 10%  body fat.   From the chart above, you can see that this is a dangerously low percentage and is just barely meeting her essential needs.

A better goal might be for the woman to reduce her body fat from 23% to 18%.  In this case:

130 pounds x 0.18 = 23 pounds body fat

100 pounds lean body mass + 23 pounds of fat = 123 pound goal weight

So, for this individual to achieve a lean, but healthy 18% fat, she would need to lose only 7 pounds of fat, reducing her weight from her current 130 pounds  to 123 pounds.  Losing more than 7 pounds means losing lean body mass (usually  metabolically-active muscle tissue), which is clearly not desirable.

So before you decide that you need to “lose weight”, remember to consider that “weight” consists of both lean body mass and body fat.   Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat.

When you think of losing weight, do you think in terms of pounds or body fat?

GIVE-A-WAY WINNER RESELECTED!

Unfortunately Holly never got in touch with me and I need to get the information to Celestial Seasonings for the Wellness Kit to be delivered. So I had to pick another winner. And it is greensandjeans! Email me your information and we will get that Wellness Kit sent to you ASAP! Thanks everyone!

Happy Hump Day!

Wednesday is here! Woo hoo…my least favorite day of the week! I figure if I try to make it sound positive it won’t be so bad! haha! Actually I can’t complain yet because today has started off great! I would like to note that my ass (yes I said ass because right now butt just won’t do) is ON FIRE!  I am almost positive that is has to do with the 10 mile run yesterday at 1% incline followed by body pump…um…yeah that was probably it! So today I did 10 miles at an easier pace…8:34 averaged and I opted for the route by my house that is relatively flat with no major inclines! I am also meeting my favorite runner, Janet, in a few hours for a nice 2.5-3 mile run. What a great day!

So I know what you really want to know about is last night’s tasting, don’t you? It was AWESOME! Thank you so much for the AMAZING comments everyone left me! I am once again awed by your kindness and enthusiasm for me! So, for those of you who missed the post (shame on you), I have been working with a local restaurant in Austin, Fion, to design a healthy lifestyle menu. Each entrée contains less than 700 calories and is being offered as a part of their new program to show people that healthy eating can taste good and not be a sacrifice! Here (again) is the menu:

  • Grilled flank steak with roasted tomato vinaigrette, walnuts and fresh blueberries over a parsley mescaline salad mix
  • Grilled chicken wrap with tomatillo salsa
  • Pan seared salmon with Israeli couscous and chopped parsley with lemon vinaigrette grilled asparagus
  • Skillet seared tenderloin on a bed of Mediterranean grilled vegetables
  • Tuscan style lamb bolognaise with red and white kidney beans
  • Pan seared tilapia on a bed of Israeli couscous and sautéed spinach with apple rhubarb chutney
  • Turkey meatloaf with pan Asian BBQ sauce with sweet potato mash wilted spinach
  • Grilled whole wheat summer squash pizza

Now remember this was a tasting so it was served buffet-style rather than actual portions. And with that, here are the food-porn pictures:

Grilled flank steak with roasted tomato vinaigrette, walnuts and fresh blueberries over a parsley mescaline salad mix

Grilled chicken wrap with tomatillo salsa

Pan seared salmon with Israeli couscous and chopped parsley with lemon vinaigrette grilled asparagus

Skillet seared tenderloin on a bed of Mediterranean grilled vegetables

Turkey meatloaf with pan Asian BBQ sauce with sweet potato mash wilted spinach

Pan seared tilapia on a bed of Israeli couscous and sautéed spinach with apple rhubarb chutney

Tuscan style lamb bolognaise with red and white kidney beans

Grilled whole wheat summer squash pizza

It was a great success and I am so proud of the menu and the work that went into it! I also want to note that if you are a member of Wild Basin Fitness you get a 10% discount off the menu! Woot Woot!

Before I let you go…sorry for the lengthy post! I want to give you one product review. Keith LOVES the Namaste Brand Gluten-Free brownie mix. He eats a brownie every single night for dessert. He loves it. But this week I decided to give the new Betty Crocker Gluten-Free line a try.

The result…we will be buying Namaste from now on. Sorry Betty, I really wanted to like these because I think it is cool that a main stream company is coming out with gluten-free options but they just kind of fell flat for us. Now, with that said, had I not found the incredible Namaste brand these might have been great! And to be fair, we haven’t tried any of the other Betty Crocker GF baking products so I can’t say how I feel about those. I am not above trying them out though…I am thinking the vanilla cake might be next. Stay tuned…

What’s you latest product you bought that was a disappointment?

Menu Debut

Many of you know that for the last several months I have been working with a local restaurant in Austin, Fion, to design a healthy lifestyle menu. Each entrée contains less than 700 calories and is being offered as a part of their new program to show people that healthy eating can taste good and not be a sacrifice! AMEN! So without further ado..it debuts TONIGHT! We are having a private tasting party and then tomorrow it officially hits the market. I am so excited! I will have pictures tomorrow! But do you want to see the menu? Okay…here it is….mine and Chef Paul’s blood sweat and tears for the last few months:

  •  Grilled flank steak with roasted tomato vinaigrette, walnuts and fresh blueberries over a parsley mescaline salad mix
  • Grilled chicken wrap with tomatillo salsa
  • Pan seared salmon with Israeli couscous and chopped parsley with lemon vinaigrette grilled asparagus
  • Skillet seared tenderloin on a bed of Mediterranean grilled vegetables
  • Tuscan style lamb bolognaise with red and white kidney beans
  • Pan seared tilapia on a bed of Israeli couscous and sautéed spinach with apple rhubarb chutney
  • Turkey meatloaf with pan Asian BBQ sauce with sweet potato mash wilted spinach
  • Whole wheat summer squash pizza

What would you order first?

I have obviously tasted everything and my personal favorite is the pan seared tilapia on a bed of Israeli couscous and sautéed spinach with apple rhubarb chutney! OH YUM! Tonight is going to be F-U-N!

Give-A-Way WINNER Is…

Happy Tuesday everyone! It is my 2-a-day! I rocked out an awesome 10 mile run (averaging 8:20 pace with a 1% incline) and am heading to body pump shortly! I love my 2-a-days! I feel so great from my runs and then I love getting in the weights! It just sparks a good mood in me! :)

First, I want to start today by saying THANK YOU to everyone who clicked on the link I provided yesterday to send letters to your state representative in support of the Child Nutrition Act. That is so near and dear to my heart and I appreciate all your support and the fantastic comments everyone left! It warmed my heart! :)

GIVE-A-WAY WINNER

Second, as promised I am going to announce the Celestial Seasonings Give-a-way winner!! WOOT WOOT! Drumroll please….and the winner is:

HOLLY who said: 

Just came across your blog, I’m loving it!
My favorite Celestial Seasonings tea is the Bengal Spice!
Crossing my fingers that my number will be selected!
Holly

CONGRATULATIONS HOLLY!! Send me an email with you information and I will get your information over to Celestial Seasonings so you can get your Wellness Kit! :) ENJOY!

Dinner last night was just me all by my lonesome! Keith is STILL feeling sick so I just ate some of the awesome ham and cheddar breakfast casserole from this weekend. It is SO good!! I was in breakfast heaven!

Okay…sorry this post has been all over the place this morning. Welcome to the mind of Kelly! :) But come back later because I will have fun NEWS!! yaya!

Random Question: Most embarrassing moment? C’mon spill it!

Mine is a comment. I was driving with my roommate my freshman year of college on I-10 to the beach for Spring Break and I said, “Wow, it is confusing around here…there are a lot of roads named Frontage.” haha…yes that is an EXACT quote! Ah…gotta love those airhead comments that just come out every so often!! :) SMILE IT’S TUESDAY!

Literally: My Healthy Passion

Okay guys…you all know my passion for beating childhood obesity in this country…well I am at it again: Childhood Obesity: I am COMING for you!! More than 31 million children participate in the National School Lunch Program.  Helping schools serve more fruits and vegetables and fewer processed foods may be the most promising way to end child obesity and teach good health but it simply can’t happen unless Congress passes a strong Child Nutrition Act later this month. Can you send an email to your legislators to help schools serve healthier food?  Click on that link and it will automatically send you to the Time for Lunch website where all you have to do it type in your zip code and a letter is already drafted to YOUR state senator asking them to help pass this act! PLEASE PLEASE PLEASE take the 5 minutes to do this. It is so important and our kids need our help!

What’s your passion? Leave me a comment and what I can do to help and I PROMISE to follow through! :)

Morning Monday!

It’s Monday…yay!! Hope everyone had a great weekend and is ready to tackle the week head on! Woot! I just finished up an 11 mile run averaging 8:12/pace. I feel pretty darn good! Coffee is brewing and a big bowl tropical steel cut oats is calling my name! I have a ton to get to this morning so let’s just get going.

First….CONGRATULATIONS to everyone who raced this weekend. I had so many people that I was mentally rooting for. It was frantically checking race websites and blogs getting updates all morning on Sunday! I was so proud of everyone and literally was jumping around waiting for results to be posted. I was getting text messages like crazy from people I was tracking! It was great and I wish I could have been there for you all but know I was totally there in spirit ROOTING YOU ON!! :)

Second, as promised I said I would post all the breakfast goodies I made yesterday for this Keith this week. So without further ado here we go:

Tropical Steel Cut Oats

Easy Peasy Steel Cut Oats

SO creamy and SO good!

  • 1 cup steel cut oats
  • 4 1/2 cups water
  • 1/2 tsp. salt
  • 2 tbsp butter
  • 2 tbsp brown sugar
  • 1 tsp coconut extract
  • 1/2 cup dried fruit (I used a mix of pineapple, papaya and mango)

Spray the inside of a crockpot with nonstick spray. Mix all ingredients inside crockpot. Cover and cook on LOW for 4 hours.

Turkey Sausage Breakfast Casserole

Sausage and Hasbrowns...yum yum!

That is how you start a morning!

  • 1 pound lean ground turkey sausage
  • 4 eggs, lightly beaten
  • 4 green onion, finely chopped
  • 1 (16oz) package frozen hashbrown potatoes (I used Cascadia Farms brand)
  • 1/2 cup milk (I used 2 %)
  • 1 1/2 cups shredded cheddar cheese

Brown sausage in skillet; drain. Stir together all ingredients in a BIG bowl and pour into a baking dish; sprayed with nonstick spray. Bake at 350 degrees for 60-65 minutes.

Ham and Cheese Breakfast Casserole

Ham and Cheddar Gluten-Free Goodness

The first BIG bite!

  • 2 cups chopped ham
  • 1 cup shredded cheddar cheese
  • 5 eggs
  • 1 cup baking mix (I used Pamela’s gluten-free pancake/baking mix)
  • 2 cups milk

Place ham and cheese in bottom of greased pan. Mix remaining ingredients and pour over ham and cheese. Bake at 400 degrees for 45-50 minutes.

So there you go! Enjoy! These were all three SUPER easy and they made my house smell so good! I love breakfast smells. It is my favorite meal to eat out!

What is your favorite meal to eat out? Breakfast, lunch or dinner?

And don’t forget to enter my awesome Celestial Seasonings give-a-way! It closes at midnight TONIGHT!

Sunny Sunday

Well today is sunny…yay…much better than the rainy day we had yesterday. Although yesterday after I got home from my workout I put my pajama pants on and stayed in them ALL DAY LONG. You know what? It felt freaking fantastic! Keith wore his too and we got to be pajama partners! haha! He is feeling much better today! Which is good…a happy husband makes for a happy Kelly! :)

Plans for today? I am going to be a cooking machine! Keith works every morning from 5:30am until 12:00 and so he is forced to eat his breakfast at the gym. And he is sick of hardboiled eggs, plain steel cut oats, and turkey bacon. (his typical breakfast every. single. morning.) So he requested something new and I was all too happy to come to his rescue! I am going to be making flavored steel cuts in the crockpot plus 2 breakfast casseroles today. These will be easy to make and freeze so he can add some variety to his normal routine. I am going to be making Tropical Steel Cut Oats, a Turkey Sausage Breakfast Casserole and a Gluten-Free Ham and Cheddar Casserole. I will definitely post pictures and recipes later!! So stay tuned!

You know today is lazy Sunday…so no workouts for me! Which is cool because my booty is still insanely sore for some reason and is currently thanking me for the day off. To which I am saying…if you will make me look good in my new green bikini…anything for you, bootay! :) After my adventures in the kitchen, I plan to get outside and power clean out patio!! It needs it now that spring is peeking its pretty head out! So with that…I leave you with a Sunday to enjoy!

Tell me about your Sunday plans!

Oh…two more quick things. Remember to send out all those good luck wishes to everyone who is racing today (probably as I type this): Megan, Penn, Richard, Lee, Heather…ah…everyone else I am missing!! ROCK IT!! :)

And don’t forget to enter my awesome Celestial Seasonings give-a-way! It closes at midnight on Monday, 3/22!!

Saturday Give-A-Way!

Happy Saturday guys!! Hope everyone is having a good one. For all of you at the Fitbloggin conference…I am secretly jealous of you! Hope it is awesome!! I started today (and ended my workout week) with 11 rockin miles on the treadmill (8:13 average pace). Why the treadmill you ask? Because it is rainin’ on my parade today!! ICK! But the good news is that is supposed to blow out of here and be sparkling gorgeous tomorrow! WOOT!

Did you have a good workout week?

Does anyone have any fun plans? Keith is feeling a little under the weather today so we might be a little low-key. But considering the weather that is fine by me! Tomorrow I plan to do some big time backyard cleaning!! With the gorgeous sunshine I am going to power clean our patio and work on some of our flower beds! I have been overtaken by weeds (consider that an understatement!) :(

Okay onto what you are really reading the blog for…the give-a-way! haha! Drumroll please….

In the spirit of getting well naturally, Celestial Seasonings has created a “natural wellness kit” for one  lucky reader to put to the “sniffle” test! The Celestial Seasonings Natural Wellness Kit (worth $60) includes:

  •  Four wellness teas to ease  symptoms associated with the cold and flu including Sleepytime Extra, Echinacea Complete Care and Tummy Mint
  •  Two green teas to support a healthy immune system year round – Authentic Green Tea and Honey Lemon Ginseng Green Tea
  • A tea mug, soothing lip balm, honey sticks and Celestial Seasonings Sleepytime Bear and the book “Herbs for Health and Happiness” by Celestial Seasonings founder Mo Siegel and Nancy Burke

Seriously…this is a TON of stuff! So how do you win? EASY PEASY!! Just go to the Celestial Seasonings website and sign up to join their community (click here) and then leave me a comment telling me you did and what your favorite tea is. I will randomly pick a winner! The contest closes at midnight Monday night (3/22)…so hurry up and enter!!

With that…HAPPY SATURDAY!!!

Oh and want to know a little bit more about me? Jump over to Katie’s blog where she kindly asked me to do a guest post! Thanks girl!

Love My Racers!

Happy Friday afternoon! Are you enjoying the day? I am trying to soak up the last of this fabulous sunshine because it is supposed to start raining tonight and all day tomorrow. But then Sunday it is supposed to be gorgeous again. So okay…one day of ickiness…I can handle that! But I want to spend this afternoon sending some RACE DAY LOVE to a few special people!

First up, I want to sent out a shout out to Pen! She is running the ING Georgia Marathon this Sunday! She is awesome and I am really excited for her! Believe in yourself, girl…you will be great!

Second, we have Richard!! My buddy is running the LA Marathon this Sunday! This is another amazing runner! He is a marathon nut!! He is going to break 4 hours…I just KNOW it!

Next up, we have Megan who is running the New York City Half Marathon on Sunday, too!! She is in to win it! haha…girlfriend is going out all and racing it! You go girl! For anyone who doesn’t already know she is SMOKIN FAST! :)

Are you racing this weekend? Tell me about it so I can root for you too!! :)

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